The posture adopted on a modern toilet significantly influences the efficiency of bowel movements. While sitting on a pedestal toilet is common, this position can impede the body’s natural elimination process. Achieving a better posture is directly related to more complete and comfortable evacuation, contributing to overall digestive and pelvic health. Understanding the underlying anatomy and making small adjustments can transform this daily habit.
Understanding the Anorectal Angle
The body maintains fecal continence using the puborectalis muscle, a U-shaped muscle that wraps around the rectum. This muscle functions like a sling, creating a sharp bend known as the anorectal angle. In a standard seated position, this angle is typically close to 90 degrees, which is effective for continence.
This acute angle is counterproductive when attempting a bowel movement. For stool to pass easily, the puborectalis muscle must relax, and the anorectal angle needs to straighten out. When the angle becomes wider, the path for elimination becomes direct and unobstructed.
The optimal angle for smooth evacuation is approximately 35 degrees, achieved naturally in a full squatting position. A standard toilet positions the hips and knees at roughly 90 degrees, failing to fully relax the puborectalis muscle. This anatomical reality explains why many people find themselves straining while sitting.
Achieving the Optimal Posture
The goal is to simulate the natural squatting position, which involves elevating the knees above the hips while using a modern toilet. This is accomplished using a small, stable footstool or a purpose-built toilet stool placed in front of the toilet. The stool height should raise the knees higher than the hips, helping to relax the puborectalis muscle and widen the anorectal angle.
Once the knees are elevated, lean the torso forward slightly. You can rest your elbows on your knees for stability and to help maintain the forward incline. This slight forward lean further promotes the straightening of the rectal canal, aligning it for efficient passage.
The entire process should focus on relaxation rather than effort. The abdomen should be relaxed, and any push should be a gentle, internal pressure, not a forced strain. The combination of elevated knees and a forward torso allows gravity to assist, minimizing the need for straining and promoting a more complete emptying.
Harmful Habits to Avoid
Prolonged sitting on the toilet can undermine even the best posture, increasing the risk of health issues. Sitting for an extended time, particularly over five to ten minutes, causes blood to pool in the veins of the lower rectum and anus due to gravity and the pressure of the toilet seat. This increased pressure is a major contributing factor in the development of hemorrhoids, which are swollen, painful veins in this area.
Another common mistake is excessive straining, often referred to as the Valsalva maneuver. Forcing a bowel movement by holding the breath and bearing down creates significant pressure within the abdomen and the lower rectum. This pressure can weaken pelvic floor muscles over time. If a bowel movement does not occur easily within a few minutes, it is best to get up and try again later.
Using a smartphone or other distractions while on the toilet encourages prolonged sitting. Experts recommend keeping toilet time brief, ideally under five minutes, to reduce unnecessary pressure on the pelvic structures. Avoiding distractions ensures focus and prompt departure after a successful bowel movement.